Muscle Up
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Obliques, Rectus Abdominis, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The muscle up is an advanced bodyweight movement that links an explosive pull-up to a dip, taking you from a dead hang to a locked-out support above the bar in one motion. It targets the latissimus dorsi, assisted by the biceps brachii, brachialis, brachioradialis, anterior deltoid, teres major and minor, and trapezius, while the obliques and rectus abdominis hold the torso rigid. Reserve it for lifters who already own strict pull-ups and dips.
Muscle Up: So führst du sie aus
- 1Hang from a bar with an overhand grip slightly wider than shoulder-width, arms fully extended and feet clear of the floor.
- 2Brace your core, then depress and retract your scapulae to load the lats and take the slack out of your shoulders.
- 3Pull explosively, driving your elbows down and back and aiming the bar at your lower chest rather than your chin.
- 4As the bar clears your lower chest, lean your shoulders forward over the bar and turn your wrists so your hands roll from under the bar to on top of it.
- 5Keep the bar grazing your body and drive your chest through the transition until your hips reach bar height.
- 6Press your hands down into the bar to straighten your arms into a support lockout above it.
- 7Hold the top for a beat with arms locked, shoulders pulled down and torso upright.
- 8Reverse the path under control — unlock the arms, roll back under the bar, and lower to a full hang before the next rep.
Technik-Tipps
- Set a false grip before you pull, with the heel of your palm on top of the bar, so half the wrist rotation is already done when you reach the transition.
- Pull for height, not just to a chin-over-bar position — the transition happens above where the pull ends, so a low, aggressive pull is what buys you room.
- Turn the wrists actively rather than waiting for momentum to carry you over; the turnover is a decision you make, not something that happens to you.
- Keep the obliques and rectus abdominis locked so your legs stay quiet — flailing legs bleed force out of the pull and swing the bar away from you.
- Warm up the wrists, elbows, and shoulders thoroughly, and drill the transition on its own with a band, a low bar, or jumping muscle ups; it is a skill as much as a strength feat.
Häufige Fehler
- Pulling only to chin height: the transition starts where the pull ends, so a short pull leaves you grinding through the hardest position with no upward momentum — the single most common reason the rep stalls.
- Letting the bar drift away from the body: the wider the arc, the longer the lever arm on your shoulders and lats, which kills power transfer and makes the turnover nearly impossible.
- Skipping the wrist turnover: if the hands stay under the bar, there is no way to press into a lockout, and forcing the position loads the wrists at end range.
- Starting the pull from dead, unengaged shoulders: without scapular retraction the lats never contribute, dumping the work onto the biceps brachii and brachialis and putting the elbows at risk.
- Dropping out of the support instead of lowering: free-falling back to a dead hang snaps the shoulders and elbows into full extension under body weight, a frequent source of elbow and shoulder-capsule strain.
Häufig gestellte Fragen
What muscles does the muscle up work?
The muscle up targets the latissimus dorsi through the pull. The biceps brachii, brachialis, brachioradialis, anterior deltoid, teres major, teres minor, infraspinatus, and the middle and lower trapezius all assist, while the obliques and rectus abdominis stabilise the torso through the transition.
How strong do I need to be before attempting a muscle up?
A common benchmark is roughly 10 strict pull-ups and 10 full-range dips before the movement is realistic. Explosive pulling power, scapular control, and a rigid core matter just as much as those numbers — plenty of people hit both and still miss the transition.
Is the muscle up good for beginners?
No. It loads the shoulders, elbows, and wrists hard at the transition, so it is not a beginner movement. Build a base with strict pull-ups, ring rows, and dips first, and learn the turnover with assistance before attempting a full rep.
What is the difference between a strict muscle up and a kipping muscle up?
A strict muscle up uses upper-body strength alone with no leg or hip drive, which makes it considerably harder. A kipping muscle up adds a controlled hip swing to generate momentum through the transition, lowering the strength requirement and allowing higher reps, but it demands sound technique to stay safe.
Why can I do pull-ups and dips but not a muscle up?
The muscle up is not just the two exercises stacked together — it needs explosive power, a clean handoff between pulling and pressing, and an active wrist turnover at the top of the pull. Drilling the transition in isolation on a low bar or with a band assist is the fastest way to close that gap.
